meal ideas:
Lunch or Dinner
1. Rice and Bean with salt and pepper dash of each
– gives you energy, repairs muscles, fill you up with fiber
2. Rice 1 cup, Beans 1 cup, salt and pepper to taste; cayenne is optional and not much
(added vitamin C)
3. Rice 1cup, 1 can corn (drained and rinsed) and 1 can of peas(drained and rinsed) cook
rice then add the drained corn and peas to dish salt and pepper to taste
4. mac and cheese solo 2 tbsp when a side item, ½ cup when by itself
5. mac and cheese with peas
6. sausage sliced up with bread and jelly – 1 link
7. sausage 1-2 links diced up with Rice 1 cup and beans 1 cup
8. ¼ cup of cornflakes (gives it the healthy fried effect) and roll chicken in it bake at 350
degrees until done side of peas, corn or green beans and corn
9. chicken rolled in applesauce( make a sweet taste) roll in crushed cornflakes. A sweet
taste without the added sugar
10. Peanut butter and jelly sandwich 1 tbsp peanut butter per 2 slices of bread with ½ packet
of jelly to spread
11. Peanut butter sandwich
12. half of peanut butter sandwich with side of applesauce
13. toast peanut butter on one slice of bread add jelly after toasting if you want
14. baked chicken shredded with one can of cranberry sauce mixed together side of peas or
green beans and ½ slice of toast ½ cup chicken with 2 tbsp peas, 2 tbsp green beans,
slice up the toast with 3 slices per piece of bread
15. marinate chicken in oj (from the frozen juice can after you create the mixture) bake to
create the same dish as if you were going to create orange slices over chicken with side
of green beans and peas
breakfast and lunch :
1. Peanut butter toast
2. Butter and toast or dry toast
3. peanut butter toast with dash cinnamon
4. applesauce ½ cup with box of raisins feeds 4 kids under 7 years old add cinnamon : as a
dessert item
5. applesauce with cinnamon as a dessert
6. peanut butter and raisin sandwich
7. sausage slices with toast
8. graham crackers 2 per child with 1 tsp peanut butter
9. 10 raisins per child – not the whole box
10. break in half grandma’s cookie
11. break in half grandma’s cookie and add 1 tsp peanut butter – snack
12. wheat thins with jelly
13. wheat thins 6 crackers by themselves
14. sausage and beans
15. toast and jelly : breakfast 1-2 slice ; 1 slice for adults; you can get 3 long slices in each
piece of bread : if you slice it up and add just a few raisins in between the slices it looks
like more food.
16. plain popcorn
17. popcorn with raisins (sweet and salty taste)
18. popcorn with cayenne (adults helps with weight loss and adds vitamin c)
19. Milk and cornflakes – ½ cup cereal with enough milk to not completely cover cereal: ⅛
cup ; teens 1 cup ceral to ¼- ½ cup milk
20. milk, cornflakes and raisins 3-5 per bowl
21. cereal with peanut butter mix it up 1 cup of cereal with 3 tbsp peanut butter: snack that’s
filling and fun to eat . roll into balls for easy little hands to eat
22. grape juice with added water ½ water ¼ grape juice
23. grape juice for kids small cup not a large glass adults too
24. if you have whole milk divide into 4 jugs and add water; if you have 2% divide into 2 1-
gallon containers half with milk and half with water; add ½ tsp of sugar for flavor
25. you do not have to add sugar to the cornflakes instead: add raisins or add a little of
another cereal to it
26. cranberry sauce 1 tbsp per person served with sausage or chicken with a side of green
beans and corn
Key tips
-Serving sizes are small; put on a smaller plate to feel more full (tricks the eyes)
drink a lot of water: fills the belly
-don’t use food as a reward or punishment: kids will tend to overeat when you do this.
-sugar does not fill you up: fruit fills you up because of fiber
-Vegetables are important for your colon, cells, eyes, skin, brain
-fruit is important to think clearly and to help get fat where it needs to go in the body and it
prevents colds only if you have it daily

Meal ideas for a family

Breakfast

TIPS: It is a breakfast that puts protein and carbohydrates together. Very important that your breakfast has these two things. Sometimes we have to put pinto beans and pasta together but together they work like warm oatmeal.

1 Cinnamon Toasters

1 slice ham with 1 slice toast

¼ cup of diced pork and ½ of scrambled eggs

¼ cup pinto beans and 1 slice pork =250 calories

¼ cup pasta and ¼ cup pinto beans = 350 calories

cold spaghetti

lunch

TIPS: to make the canned items healthier for your heart, especially those with high blood pressure. Drain and rinse the items in the can.

1 slice ham and toast

½ cup spaghetti

¼ cup pork diced up with a side of 2 tbsp of mac and cheese with 2 tbsp of green beans

lance crackers – idea, you can twist the lance cracker open and have the peanut butter on one side, and on the clean side put the velvetta from the mac and cheese on it

1 cup juice

dinner:

Important, the dinner for adults is the smallest meal. Also, dinner for kids is not an adult portion. Kids use up energy all day and are fed at school too.

anything from lunch

salmon with green beans, corn and ½ cup juice

¼ cup ham, carrots, 2 tbsp pinto beans and 2 tbsp of instant potatoes

mac and cheese with pork and green beans

green beans, pork , carrots, instant potatoes

ham (marinate in orange or pineapple juice and then sear in pan) serve with green beans, carrots and instant pototoes

in a casserole dish: combine ham, carrots, corn, velvetta cheese and instant pototoes with a pat of butter and bake at 350 degrees for 8 minutes / golden brown on top or cheese bubbles

Recipe:

Cheesy ham chowder

Ingredients

10 bacon strips, diced

1 large onion, chopped

1 cup diced carrots

3 tablespoons all-purpose flour

3 cups milk

1-1/2 cups water

2-1/2 cups cubed potatoes

1 can (15-1/4 ounces) whole kernel corn, drained

2 teaspoons chicken bouillon granules

Pepper to taste

3 cups (12 ounces) shredded cheddar cheese

2 cups cubed fully cooked ham

Directions

In a Dutch oven, cook the bacon over medium heat until crisp. Using a slotted spoon, remove to paper towels to drain. In the drippings, saute onion and carrots until tender. Stir in flour until blended. Gradually add milk and water. Bring to a boil; cook and stir for 2 minutes or until thickened.

Does today feel like a borderline day? Do you feel that you can go either way with your day?

Everyone has those days when you feel like giving up but aren’t completely sold. It could be business, it could be your eating or exercise. Whatever the case, they are all the same. The decision you make will alter your life in some way. The verse, Isaiah 41:10 says

“Do not fear, for I am with you; do not be dismayed, for I am your God. I will strengthen you and help you; I will uphold yo with my righteous right hand.”

The cool part is the one before ” I have chosen you”

If you pray, seek God he will show you what to do and how to do it. Many times we get discouraged because we aren’t “hearing” anything from God and we get so hyper-focused on that, we miss the blessing or direction. Don’t focus on the weightloss, business, finances… but, focus on God. It says in Phil 3:14: Keep your eyes on the prize, do not look at what is behind you but strain toward what is ahead. Press forward to the prize for which God has called YOU.

Like in Proverbs 4:27, “Do not sway left or right but keep your foot from evil”. Meaning do not let your eye wander from what God has you to do, regardless as to what is said. Now, we are to pray because we could be on a path and if the path doesn’t make sense or we are making the wrong decisions and God brings someone into our life to help guide us the right way, we need to be open to that person. As to why, pray without ceasing and to keep your eyes on him.

Only God can move that mountain but it is your faith in him that will move that mountain. You ask, with faith, without swaying and it will be done. But there are some things in which God does give us to teach us a lesson because we just won’t get off of it.

Be careful what you wish for, is the saying. God may grant it but are you ready for the responsibilities it will bring. That’s why in business slow growth is important. (Proverbs 13:11).

The rule 10% applies in running, training, and business. It is the same. Success can happen overnight but rarely is it forever. A hurricane and tornado can rise up in an instant and destroy everything in its path.

Have discipline in your work, be persistent and knowledge to grow your wisdom to make the right choices, pray without ceasing. Do not lean on your own understanding as to why something is going on. Know that you are not in control. But in the same hand, do not worry. Worry is fear, and fear is distrust. Then why pray if all you are going to do is “give it to God” then talk about all the negative that you have, what you don’t have and how you don’t know how you will do it.

If you live alone , don’t have anyone for support. Know that God is your provider, your cheerleader, your dad, your friend. Like a phone call to a person, you have to call on his name. The sparrow has nothing to worry about, for that little bitty thing knows that food will be provided. A child has no fear and goes for it. Sometimes our extended knowledge of the world brings us fear. Fear isn’t real. Fear is False Evidence Appearing Real.

Nothing is impossible for everything is possible through God. You, ” I am Possible” I am possible to do all things through Christ who strengthens me. Go out into the world and change your fears into possible things. Cast your fears far from your thoughts because it is in your head that you can harm your health, and make you think you can’t do it. Anxiety, worry, fear… are all in your head. Cast out the thought so it doesn’t move down into your heart, to your stomach and make you sick with worry, fear, anxiety… which is the leading cause of so many health issues, stomach, digestive issues.

Today, put your feet on the floor knowing today is your day to make a change and be the best you can be with what you have, eyes open, ears open like someone on high alert ready for positive change and success.

Whether you believe in God or not, the thing is that Proverbs has a lot of wise advise so does a lot of the bible that makes sense and many apply what is in the bible to life that don’t know they do…. interesting but true.